Group Warm-up AMRAP (10 min)

• • 200 m Run
  • 30 Jumping Jacks
  • 20 Air Squats
  • 10 Band Pull A-parts
  • 5 Up Dog/ Down Dog

Full Body Strength – Build Your Own Workout

• Round 1 = 10 Reps each
• Round 2 = 9 Reps
• Round 3 = 8 Reps
• Round 4 = 7 Reps
• Round 5 = 6 Reps
  • Squat Variation (Front, Back, Goblet)
  • Horizontal Push (Bench, Floor, Push-up)
  • Hip Hinge (Deadlift, Swing, Clean, Snatch)
  • Vertical Press (Strict, Push Press, Arnold)
  • Pull (Pull-up, Chin-up, Row)

Finisher (3 Rds)

20 – 15 – 10 Reps

• • 200 m Run
  • Core (Crunch, Hanging Knee Raise, Rollouts)
  • Cardio (Burpees, Split Jumps, Slam Ball,…)